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The more I prescribe this technique and observe the results, the more convinced I am that everyone hoshould be doing it, as the causes of upward-moving vata are so ubiquitous in our culture today.
In Ayurveda, there is a condition called upward-moving vata or udvarta. There are many reasons for this condition, including stress and various forms of indigestion.What is interesting about this condition is that when vata goes up from the pelvis instead of down, it brings with it toxins from the liver and large intestines to the head and neck that were ear-marked for the toilet.
What’s worse is that the upward-moving vata can cause the stomach to adhere itself to the underside of the diaphragm, rendering the stomach unable to digest hard-to-digest foods like wheat, dairy and fatty foods.
The short list of digestive related issues from this upward-moving vata are:
- Hay fever
- Occasional headaches
- Breakouts
- Brain fog
- Sore throats
- Occasional heartburn
- Indigestion
- Occasional constipation
- Weight gain
- Gluten intolerance
- Dairy intolerance
- Achy neck and shoulders
- Issues with the eyes, ears, nose and throat
To remedy this, there is a simple home therapy I call “stomach pulling,” in which the stomach is pulled down away from the diaphragm, freeing the stomach to digest optimally once again.
The Stomach – An Organ that Likes to Hang
The diaphragm is a big flat muscle that separates your chest cavity from your abdomen and regulates breathing depth and patterns. The stomach is designed to hang underneath the diaphragm. But after years of:
- upward-moving vata
- stress
- shallow breathing (through the mouth)
- lack of exercise
- lack of yoga, and
- indigestion
… the diaphragm can begin to tighten and pull the stomach up towards itself.
If the stomach presses up on the diaphragm, over time it can cause a condition called a hiatal hernia, which is when the stomach actually pushes up on the diaphragm with steady pressure and part of the stomach herniates through the diaphragm.
Before the esophagus becomes the stomach, the esophagus travels through the diaphragm. Right where the esophagus passes through the diaphragm, there is a sphincter called the lower esophageal sphincter, which opens and closes to allow food through and keep the digestive acids from refluxing up into the esophagus, which can burn or irritate the esophageal lining. When the stomach adheres to the underside of the diaphragm, a small part of the stomach can eventually slip through the lower esophageal sphincter, which not only allows acid to reflux into the esophagus by altering the function of the lower esophageal sphincter, it also compromises the total function of the stomach.
But years before the stomach herniates through the diaphragm, in the case of upward-moving vata, the upward moving pressure of the stomach on the diaphragm can cause the diaphragm to tighten and the top side of the stomach to adhere to the lower side of the diaphragmatic wall. When this happens, instead of the stomach hanging freely to contract and digest food completely, half of it is stuck to the wall of the diaphragm, rendering the stomach unable to contract and digest efficiently (in a healthy digestion process, the stomach must contract to empty itself of food and liquid).
If half of the stomach is bound to the diaphragm and is unable to hang freely, the stomach simply will not produce the acid it needs to digest hard-to-digest foods and proteins like wheat, gluten, dairy, soy, corn, and nuts, among others.
The stomach acid production process sends a critical message to the pancreas, liver and gallbladder to secrete pancreatic enzymes and bile to get ready to digest. Bile also neutralizes the acids getting ready to be dumped into the small intestine by the stomach. If there is insufficient acid production in the stomach, there will not be sufficient bile and pancreatic enzyme secreted into the small intestine, which are required for digestion, assimilation and detox. This will further dial down digestive strength to the point where a host of digestive concerns will eventually ensue.
Trouble at the Junction Point
As illustrated above, with half of the stomach stuck to the diaphragmatic wall, the stomach cannot contract to move the foods through the stomach and out into the small intestine for the next phase of digestion. This can result in foods, fats and acids lingering in the stomach, causing irritation to the stomach wall and further signaling the stomach not to produce the needed amount of acid to digest the food efficiently.
How to Tell if Your Stomach is Stuck
To determine if you have this condition, take your thumb and press deeply under the left side of your ribcage and see if it is tender to touch. If you feel sore in this area you might have a stomach that is beginning to adhere to the diaphragmatic wall and it may responsible for many of the digestive or upward-moving vata health concerns that I have mentioned above. You may also want to poke under the right side of the ribcage as well and see if that area is sore. The liver hangs closely to the diaphragmatic surface on the right side; if it is sore, you may need to treat the right side as well.
Stomach Pulling Self-Corrective Technique
For years, I only gave this technique to folks with severe heartburn or a hiatal hernia. Now, I realize that due to stress, poor diet, eating on the run, and poor breathing habits, most people have a stomach that is functioning inefficiently due to this upward-moving vata.
I think everyone should know how to do this very simple at-home procedure to maintain the strength of your digestion. Many folks spend years avoiding certain foods and the list of “do not eat” foods just keeps growing. Stomach pulling gives you an incredible digestive boost. It take a little while to master this technique but I encourage everyone to learn it. If you do not digest wheat, dairy or fatty foods well, this is a must.
Stomach pulling will actually pull the stomach down and break up the adhesions between the diaphragm and the stomach. In the video included in Part II of my series on Acidic Digestion, I demonstrated a lying down version of Stomach pulling.
Today, I want to demonstrate (in the video above) and explain a simpler version of stomach pulling done while seated. Please watch the associated video to see how to practice this technique. Here is a simple description to help you understand the video instruction.
Step 1. Sit in a chair with a back rest, so your stomach muscles can relax. Take your left thumb and poke just under the ribcage on your left side. Use your right hand on top of your left to help put more pressure of the left thumb to push in more deeply. Soreness is an indication that you need this and that you are in the correct spot.
Step 2. With your thumb pressing into your stomach just under the ribcage, begin to lean forward. This will soften the tummy and allow you to push more deeply into the abdomen and stomach.
Step 3. While your right hand and your right thumb are pushing in just below the ribcage, begin to pull down towards your navel, in effect pulling your stomach downwards and separating it from the diaphragm.
Step 4. At the beginning of an inhale, as you continue pulling down on your stomach with your thumbs, begin to lean back in your chair. (A rocker works best. Be sure the stomach muscles do not contract while you lean back). This will extend your back, leveraging the ribcage upwards as you pull the stomach downwards in the direction of the navel.
Step 5. At the end of the inhale, lean forward again in your chair and exhale as you go all the way forward. Press your left thumb in as deeply in as possible, back it up with the right thumb and reinstate the motion of pulling down. Continue alternating leaning forward and back, coordinating the exhale with flexion and the inhale with extension.
Why the breath: As you inhale, the diaphragm is contracting, the ribcage is moving upwards and the stomach is naturally being pulled down away from the diaphragm, supporting your action.
Step 6. Continue this exercise as you work your way across the left (and right, if you felt soreness there) side of the ribcage.
Do this for 2 minutes twice a day until soreness is gone.
As I mentioned above, I really believe that everyone should be doing this technique, or at least try it periodically to make sure there isn’t soreness that you are unaware of above the stomach, liver and gallbladder. Doing so will break up all kinds of adhesions and free up space in the abdominal cavity, helping you feel lighter and less dense.
NOTE: While this is a valuable exercise for anyone who feels soreness in the stomach (on the left side) or liver/gallbladder area (on the right side), be cautious to never overdo it. Use pressure that is easily tolerated. Too much pressure can bruise the area and cause it to become even sorer over time.
Stop Stomach Adhesion Before It Happens:
A few simple and deceptively effective tools can help keep your stomach hanging the way it likes to:
- Nasal Breathing Exercise: Deep nasal breathing during exercise is one of the best ways to expand the diaphragm and create space in the abdominal cavity.
- Sun Salutations: This series of yoga asanas alternates extension and flexion, naturally stretching and massaging the region around the diaphragm and stomach junction.
- Relaxing When You Eat: Eating in a relaxed and spacious way is one of the most effective ways over time to redirect vata back downwards.
- Eating with the Seasons: Eating the appropriate foods for the season minimizes undue digestive strain, encourages healthy elimination and thereby keeps the vata moving down.
- 28-Day Ayurveda Challenge: Learn how to live a health-supportive lifestyle that naturally incorporates diet and lifestyle tips to help avoid stomach adhesion.
Ana says
June 9, 2019 at 6:34 pmLike I replied to a commenter above, Ive been dealing with this problem for a couple of years now. It was my chiropractor who called my attention to this issue and he manually adjusts my stomach back into place when I go in to see him once a month. Hes commented that he sees a lot of people with this same issue, so apparently, its very common!
Anyway, a good chiropractor should be able to push your stomach out of or away from your diaphragm. It will be tender and will hurt depending on the severity, but its something thats gof to be done. Good luck to everyone!
Jill says
April 26, 2019 at 7:16 pmVery well explained and helpful!
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Ines says
April 8, 2019 at 3:46 amGood morning,
I know that this is an old post but I would really appreciate it if you could help me.
I have always had bad digestive issues and last week I was finally diagnosed, after an endoscopy, with a 2-cm sliding hiatal hernia that causes me very bad laryngopharyngeal reflux lately. I have been doing this stomach pulling exercise (and another jumping exercise) for one week and the benefits are really great but my abdomen is very sore, hard and swollen from top to bottom. Why does this happen? Can I keep doing the pulling or should I rest for some days?
karen Soloman says
December 26, 2018 at 5:29 pmThanks for the video, I feel as though it has helped me already and I have only been doing it for a couple of days. My question is whether or not you should be doing this after eating, especially a large meal?
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h says
May 29, 2018 at 12:29 pmI’ve had bad acid reflux and now a bloated like intermittent dull pain right where you describe. But I also had a weird sensation 2x once after I was hit from behind in my car where the seatbelt probably pressed into my stomach ( like a piece of something was coming up my throat) after I was pressing on my stomach recently I had similar feeling like something stuck in my throat ( no bitter taste or heartburn) what can that be? I’m taking ppi for acid so that’s under control
Sasha says
April 10, 2018 at 11:44 amHi, I am curious to know if you can provide any links to images or trials showing that the stomach does adhere to the diaphragm and that this technique is effective. Thanks.
Andrew Ridley says
December 20, 2017 at 6:37 amHi Dr John
This sounds like me to a tee, stomach feeling like it’s pushing up
Pain and tightness when pushing under ribs
I had a Ct scan and was told I have a malrotation of the bowel. Do you think this is safe for me?
Really keen to give it a go.
LifeSpa Staff says
January 8, 2018 at 3:42 pmHi Andrew,
Thanks for your comment and keenness to try Stomach Pulling. Since it is a gentle stretching that will gently loosen your abdomen, we do not see any reason you could not follow this protocol. If concerned, please consult your primary physician that is familiar with your medical history to see if it is a good fit.
Be Well
Abhay Kumar says
December 12, 2017 at 3:03 pmDr. Douillard, I have a 1cm hiatal hernia, recently diagnosed and all my symptoms for the past many years (mainly GERD, digestion problems, skin eczema) probably had that as the root cause. I have been doing the stomach pulling as instructed in your videos for the last 2 days and as you mentioned, my abdomen feels sore. I have two questions:
1. How long should i expect to feel the soreness, assuming it’s a sign of recovery?
2. How will i know if my hernia has been adjusted and if should keep doing this every day?
Thanks!
Riley says
July 15, 2017 at 7:24 pmthanks!
Chris Gunnarson says
July 14, 2017 at 9:33 amDo you know any practicioners in New Mexico who can do this for me? I don’t seem to be able to pull my stomach down. It’s so high that I can barely breathe and have been in pain for 10 years when it started after a severe cough. No massage therapists wants to touch it out of fear to injure me. The stomach seems to be stuck under the rib cage.
please help! My regular doctor only gives me digestive aids. Nobody gets to the source of the pain.
Best
Chris
Ana says
June 9, 2019 at 6:28 pmI know this article and the comments are old, but I just found it since Ive been dealing w this same exact issue for a couple of years. Now that Im pregnant, with my uterus pushing above my belly button, its gotten worse. To make a long story short, a good chiropractor should be able to manually push your stomach out of your diaphragm. It was my chiropractor who called my attention to this condition and he manually adjusts my stomach once monthly. It will be tender and perhaps hurt while the chiropractor does it, fyi. Good luck!
Anne-Marie says
June 12, 2017 at 12:52 amHi, I read your article with great interest. I have been practicing yoga for several years, but now I have become confused. Could the inverted postures such as shoulderstand aggravate what you described as the upward moving vata ?
LifeSpa Staff says
June 27, 2017 at 2:21 pmHi Anne-Marie, when dealing with digestive distress (especially within 3 hours of a main meal) experiment with legs up the wall instead. Be well.
Julie kane says
November 6, 2016 at 7:43 amDear dr D
I have been having digitalization problems since about six months ago. I had my gallbladder removed last year ,and to the year I have had nothing but trouble with stomach and intestinal issues. Please advise as to what I can do myself because the G I people think I’m probably nuts . Been thru practically every test they keep coming up with . Btw have do provide a dry stool sample.yikes
Luann A. says
November 4, 2018 at 12:18 pmI had my gallbladder remover and was having several digestive issues. A friend that had also had hers removed suggested a book that heloed her identify foods that were causing the most distress. The book is “The Virgin Diet” by J.J. Virgin. It is an elimination diet and gave me some insight to my own intolerances. I am also going to try the stomach pulling. Best of luck on your journey to health.
Anton says
October 13, 2016 at 3:05 pmHello Dr. John
Thank you for the valuable methodics that you share here.
If a person has constant belching (after every meal or drink, even after a small amount of it) is it also a sign of udvarta? What is the main cause of the belching in that case (bacteria or maybe candida)?
Thanks
Zhermen says
September 2, 2016 at 2:53 pmIt would be nice if you would show that technic on real model( I mean person) it would be more understanding details of all moves. I’m detail oriented person. I like to make or to do everything by the rules or perfect.
Afraid to hurt myself…
You’re really the best Dr. Douillard, when to comes with explanation about our body and how to help it!
Thank you, very much for teaching us to be healthier!
Peter says
July 10, 2016 at 11:10 amJohn it is great that you have alternative solution for hiatal hernia but this is caused by zinc deficiency like any other desease the root cause is nutritional deficiency . I bet illeo cecal valve prpblems are caused by some mineral deficienc but still dont know what
Melanie says
October 29, 2015 at 10:19 amIs this a good exercise for someone who already has hiatal hernia? I have a client who has frequent flare ups of the hernia which causes her great tenderness.
John Douillard says
November 4, 2015 at 1:39 pmHi Melanie,
Yes – as long there is not any discomfort in that area. If there was a surgery, then this technique should be overseen by the surgeon.
Be well,
Dr. John
Angelle says
February 2, 2018 at 4:06 pmThank you for posting about the Stomach Pulling! I have Hiatal Hernia — just had endoscopy (without anesthesia)– if it works the way Ayurvedic Abhyanga does, I will get scoped again to prove how well it works. Doc says surgery is the only cure. We’ll just see about that!
sandra calderon says
May 19, 2015 at 11:06 amDr., after attending several hospital emergency rooms, urgent care facilities. countless blood tests, xrays, brain and torsow catscans , colanoscopys, stomach camera viewings, thyroid imagings, bone density tests, pulminary tests, stool/urin tests, tongue scrapings and recently SIBO breath test, not one of the 9-plus doctors I’ve seen know or have heard of my symptons nor do I have any issues from these tests, acupuncture, including a few IBS clinics and here are my symptoms: salty-burning metal tasting (like a penny) tongue, tongue leisons (gone now) no appetite, weight loss (118lbs nine months ago/now 103lbs & can’t gain) loss of sleep, sharp colon/abdominal pain, enormus/numerous bowel evacuations incredible thirst at night (ice chips/losenges, gum etc. no help) and of course despondent, lethargic, tired, angry, nausea, fear etc. Currently taking probiotics and armour thyroid (60mg) & glutathione, lactose intolerent and gluten free. Have any ideas what this is and maybe a cure? HELP!!! v/r Sandra…age 68yrs
Gloria says
October 25, 2015 at 9:02 amHello Sandra, I used to have the same problems doctors thought I was crazy inventing my pains and digestive problems. I had the same symptoms as you describe, you need to find a doctor that knows how to do stomach pulling. After my doctor did that I could feel that all my pains, hurt burns, allegies, neck pain, arms pain, bad breath, stomach pain, breathing pain, sore throat, headaches, you name it. All my aches went away. The first and second day I was a little sore because the pressure my doctor did. After that I feel wonderful, I breath better, and I don’t get sick after eating. Check with a doctor about it. Not all doctors that practice western medicine know about this. I also had fascia in my stomach area. I am getting heal per my doctor as well. Good luck to you.
Angelle says
February 2, 2018 at 3:58 pmI had this! Do you eat pine nuts? A bunch of us got “Pine-nut Mouth after the Japanese Nuclear explosion. It was theorized that ships carrying Chinese pine nuts passed through a contaminated area and the nuts were distributed. All we really know is that testing showed no bacteria or viral causes and the pine nuts were declared free of all known pathogens, but so many got sick who ate pine nuts, it was called Pine Nut Mouth. Metal taste so bad you cannot stand anything.
A friend, not having a clue about the potential cause as the time, sinceI didn’t either, got me drinking a glass of filtered water heated with a clove of smashed garlic and 1/4” of smashed ginger, then adding Apple Cider Vinager (2 tbs) in with juice from a small lemon, and 1/4 teaspoon of Cheyanne pepper.
While not something I would personally serve at high tea, the symptoms were noticibly better overnight and gone in 3-4 days (after all those weeks of suffering).
Later, a researcher from the University of Pittsburgh told me about the shipping route from China passing through contaminated areas, and suggested my friend’s cure contains ingredients given for radiation exposure. Good luck!
Angelle says
February 2, 2018 at 4:01 pmNot just one glass. 3 per day. Sipped on constantly, as I couldn’t stomach more than that at a time.
Angelle says
February 2, 2018 at 4:11 pmBut if I were you, I’d try the stomach pulling first — that other stuff is nasty and the pulling is good for you anyway.
Tom says
January 21, 2019 at 7:26 pmi cant nseem to feel my stomach moving down any and i am really diggin in